Period-Positive Fitness: Exercises to Alleviate Cramps and Boost Mood!

Dear brave ladies, 

Let’s speak about something we all go through but don’t usually discuss openly: our menstrual periods. The ups and downs, as well as the cramps, make your insides feel like a rock concert. It is not the glamorous aspect of being a woman, but it is a reality we must confront regularly. Imagine a society where we embrace these cycles as opportunities for empowerment rather than frustrations.

Recognizing the difficulties we experience throughout our menstrual cycles is revolutionary in a society that frequently considers periods as a taboo subject. It’s time to change the narrative and establish a notion acknowledging and celebrating the link between fitness, menstruation health, and general well-being.

Here, we’ll explore activities designed to relieve cramps, improve mood, and change our thoughts about our periods.

I. Understanding Menstrual Health

Let’s go into the science of our cycles. Hormonal fluctuations during menstruation may take our bodies on a wild ride, affecting our physical and mental emotions. Our bodies go through monthly changes that range from bloating and cramping to mood swings and exhaustion. Understanding the complex dance of hormones is the first step toward adopting period-positive exercise.

Here’s the exciting part: exercise is not simply a method to sweat; it can also improve menstruation health. When we lace up our shoes, we’re not merely exercising out; we’re taking a holistic approach to balancing our hormone changes, supporting a better cycle overall.

II. Benefits of Exercise during Menstruation

Let’s discuss the benefits of working out around that time of month. Exercise is a hidden weapon against cramping. What about the endorphins generated by a good workout? They don’t just improve your mood; they also work as natural pain relievers, alleviating those awful cramps. Physical activity is more than just a quick remedy; it promotes long-term menstrual health, making those monthly visits from Aunt Flo easier.

And it’s more than simply cramp alleviation. Frequent exercise can help you become more fertile, control your menstrual cycle, and lessen the severity of your PMS symptoms. Therefore, feeling good after your workout is not enough; you must continue feeling better throughout your cycle.

III. Types of Period-Friendly Exercises

Let’s now scrutinize a few workouts that are suitable for this period. 

Low-Impact Cardiovascular Exercises

Walking, swimming, and cycling are great low-impact cardiovascular exercises. They increase heart rate and improve blood circulation, critical for reducing cramps and easing pain.

Yoga and Stretching

silhouette photography of woman doing yoga

Yoga and stretching become your partners when you wish to take a more moderate approach. Some yoga poses are beneficial for promoting relaxation and lowering tension during menstruation. It is more than just being flexible; it involves finding balance for the body and the psyche.

Strength Training

Strength training can sound severe, but hear me out: it is not about lifting big weights till you drop. Light-to-moderate strength training works your muscles, especially those that support the pelvic area. Consider providing your body the extra support it requires at this time.

IV. Customizing Workouts for Menstrual Phases

Menstrual Phase

Keep an eye out for your body’s cues as menstruation approaches. This is when you should do gentler exercises like yoga or walking. Sample workout regimens can incorporate relaxing stretches and activities appropriate for your body’s demands.

Follicular Phase

In the follicular phase, when energy levels surge, include moderate-intensity workouts. This is the time to increase stamina and strength via sports such as running or cycling, preparing for an active month ahead.

Ovulatory Phase

With peak energy levels throughout the ovulatory period, try including high-intensity interval training (HIIT) in your program. These high-intensity spurts are ideal for getting the most out of your workout.

Luteal Phase

As you enter the luteal phase, focus on workouts that relieve pain and bloating. To relieve your body, use relaxing activities such as moderate yoga or swimming.

V. Tips for Exercising Comfortably During Menstruation

Importance of Proper Hydration

Let us now discuss the practical aspects. Staying hydrated is vital. Hydration relieves bloating and cramps, making your workout more comfortable. So, keep that water bottle nearby; it’s your exercise friend.

Comfortable Attire

Choosing breathable and comfortable training clothes may seem like a no-brainer, but it may greatly influence your comfort level. Wear activewear that will help you physically and psychologically during your exercises.

Listen to Your Body.

Most importantly, listen to your body. If you need to change your workout, go for it. The idea is to feel good, not to go beyond your boundaries. Because your body differs from everyone else’s, it’s okay if something doesn’t work for you.

VI. Post-Workout Self-Care

Importance of Cooling Down

Remember to cool down at the end of your workout. A regular cool-down regimen helps your body return to a resting condition, lowering the risk of pain and increasing flexibility.

Hygiene Practices

Maintaining cleanliness throughout exercises is critical. Change out of sweaty clothing as soon as possible, choose breathable materials, and consider using period-friendly items appropriate for your activity level.

Mindful Rest

Finally, after your workout, take some time to relax mindfully. Your body has worked hard and deserves a minute to settle. Allow your body to rest through a few minutes of stretching or a quick meditation.

VII. Additional Lifestyle Factors

Before we wind up, let’s discuss a few additional elements influencing menstruation health. Food is vital. Increase your intake of foods high in magnesium, iron, and omega-3 fatty acids. These minerals support overall health and can be added to your exercise regimen.

Remember to underestimate the power of sleep. Sufficient sleep is essential for optimum health, particularly during the menstrual cycle. Quality rest helps with mood control and can improve your overall well-being.

A Quick Review

Remember that you have the power to alter your perspective on your periods as we near the conclusion of our period-positive fitness journey. Exercise is a tool for empowerment as much as a way to achieve a goal. Recognize it, modify it to suit your needs, and observe how it becomes essential to your menstrual hygiene.

So, let’s lace up those shoes, roll out the yoga mat, and go on a journey to take control of our health during menstruation. Let us overcome the stigma, appreciate our bodies, and confidently advance. 

Periods can come and go, but your empowerment endures!

What do you think?

Written by Gagan Kumar

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